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#PowerPose 35 – Ūrdhva Dhanurāsana

Posted by Suzanne on June 23, 2015 in Practice

There are several yoga postures that bring me back to my childhood.  Ūrdhva Dhanurāsana or Upward Facing Bow is one of them.  Before a growth spurt and the busy life of middle school I was a dedicated gymnast.  I have vivid memories of front walk-overs, back handsprings, and other bendy tricks on the floor and beam.  With the pliable body of a tween, these were easy and fun shapes to create with my body.

Fast forward many years and things are a lot different.  Now, I have to be really primed and prepared to find this posture.  Creating opening through the front of the body (psoas, hip flexors, and quads), fostering mobility in the back, and softening through the shoulders must happen before I can even think of attempting this posture.  The good news is that when I do the prep work, the pose feels really good, a sliver of what I remember.  Each day it’s a new and different experience.  Partly because of a maturing body, but probably more because of a maturing soul.  I have grown to appreciate the deep heart opening and energy that comes with the practice of Ūrdhva Dhanurāsana.

Try these variations to find comfort and expansion.

IMG_3027 (1)Option 1 – Bolster Support.  One of the earliest hurdles to this pose is get the first few inches off the floor.  With the arms in a rarely found position it can be difficult to tap into their strength.  By elevating the torso on one or more bolsters, the first few inches is bypassed making the press up a little more accessible.  Start with the back on a bolster or large pillow.  With the hands at shoulder width or slightly wider point the fingers towards the shoulders.  Shrug the shoulders onto the back.  Place the feet at hip distance or slightly wider with the toes pointing forward in line with the knees.  Press away from the bolster.  Try to keep the alignment of the knees and legs with a gentle hug to the midline.  Do the same with the arms and the elbows.  Find a balance between hugging the knees and elbows in and the straightening of the legs and arms.  Take a few breaths and then lower back to the bolster with control.

IMG_3034Option 2 – Block Support.  Place two blocks against the wall about shoulder width apart leaving space for your head.  Lie back with the head a few inches from the wall.  Place hands on the blocks with the fingers over the edges.  Place the feet hip distance with ankles stacked under knees.  Press away from the floor, first coming to the crown of the head.  Keep enough pressure in the hands and feet, so the head gently touches.  Realign the elbows, shoulders, and knees then press up as much as you can.  You may still have a bend in the knees or elbows.  Be mindful to keep the back long, reaching the tailbone toward the heels, so you are not crunching the low back.  Stay for a few breaths, lower to the crown of the head, then to the floor.

IMG_3023Option 3 – Press Up.  When the wrists are strong enough, move away from the wall and place the hands flush to the mat.  Roll the traps away from the base of the neck, then press to the crown of the head.  Pause for a moment, hug the elbows to midline as you roll shoulders away again.  Press up finding as much expansion in the arms and legs as you can.  For more challenge, as you exhale lower with control to tap the crown of the head, then inhale and press to the back bend.  Repeat several times to build strength and stamina.

IMG_3022Option 4 – Ūrdhva Dhanurāsana.  Work on the previous stages until you can straighten the arms and legs fully.  Keep the shoulders moving down the back and the tailbone reaching toward the heals.  Reach the crown of the head in between the hands to keep the neck long.  Press evenly into all four corners of the feel and resist the temptation to clench the toes or the jaw.  Press through the front of the heart as if it could burst from your chest.  Find full deep relaxed breaths.  When you return to the ground, pause without movement to enjoy the energetic rush of the back bend.  Follow with an open twist or knock the knees together.

I don’t know if Upward Bow will ever be as easeful as it was when I was a kid.  It really doesn’t matter.  I’m just happy I can appreciate the pose I can find in my body today and the heart opening that comes with it.

Honor the body that you are in today!  However you decide to practice be sure to work at a level where you are challenged, but also where you are keeping your body safe from injury.  Follow this #PowerPose challenge @suzannewrightyoga on Instagram or at Suzanne Wright Yoga on Facebook.  If you post your pictures or about your experience be sure to tag #PowerPose and @suzannewrightyoga.

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#PowerPose 34 – Pīncha Mayūrāsana Prep

Posted by Suzanne on June 15, 2015 in Practice

Which tribe do you claim?  The “tight shoulders” tribe or the “my shoulders are loosely attached” tribe?  Believe it or not, both tribes have their challenges, especially with this week’s PowerPose Pīncha Mayūrāsana Prep or Dolphin pose.

I’m a card carrying member of the “tight shoulders” tribe.  Years of tension reside in my shoulders, making binds and backbends nice and challenging.  This pose has helped me to whittle away at some of that tightness, but it’s taken time.  Opening the shoulders with the use of body weight can be a really effective tool.  It allows you to create opening while preserving the strength and structure of the body

On the opposite spectrum, those who are part of the “my shoulders are loosely attached tribe”, will have plenty of challenge of their own.  In order to practice this pose safely, structure and strength need to be cultivated.  Bearing weight on a shoulder joint that is too mobile can cause injury and strain.  Using the core, particularly the seratus (side body muscles) and engaging all of the muscles that surround the shoulder blades will fortify this pose.

Try these variations of Pīncha Mayūrāsana Prep

IMG_2947Option 1 – Clasped Hands and Soft Knees.  Take the arms to the mat with the elbows shoulder width.  Pressing into the blade edge of the arm, clasp the hands like you would for Śīrṣāsana.  Press the arms and hands into the mat, shrug the shoulders away from the ears, and tone the belly toward the spine.  With bent knees, press the tailbone high and begin to walk the feet toward the elbows.  Soften the heart toward the toes and hug through the armpits.  The neck stays long and loose as you position the ears between the biceps.

IMG_2957Option 2 – Hands Around a Block and Straight Legs.  With the hands and elbows shoulder width, place a block between the hands.  Press the “L” shape of the pointer finger and thumb around the block.  Simultaneously, press the hands and forearms into the floor.  As the hamstrings allow, straighten the legs, but do not sacrifice the height of the hips or the length of the back.  Keep the heels heavy and reaching toward the floor.

IMG_2950 Option 3 – Hands Flush.  Remove the block, but keep the hands flush to the mat.  As you press the hands and forearms into the mat, imagine that you could spiral the muscles of your forearms from your elbow to your thumb.  Make sure the “meaty” part of the hand between the thumb and pointer finger is making contact with the mat.  Reach the shoulder blades toward the hips as you hug the armpits.  Reach the crown of the head in between the hands.

IMG_2952Option 4 – 3-Legged Dolphin.  Keeping the pressure of the hands and forearms, and the shoulders away from the ears, lift one leg.  Keep the hips level and notice the change in weight distribution in the arms and shoulders.  Take several breaths.  For more challenge, scoop the belly, lift the bottom heel and shift the shoulders forward.  Repeat on the other side.

If you find this pose challenging either because you are creating mobility or because you are creating stability, try to revisit it regularly in your practice.  Anytime you are in Adho Mukha Svananasa or Down Dog for five or more breaths, release your elbows the the floor and practice Pīncha Mayūrāsana Prep instead.  With regular practice you should be able to make progress.

However you decide to practice be sure to work at a level where you are challenged, but also where you are keeping your body safe from injury.  Follow this #PowerPose challenge @suzannewrightyoga on Instagram or at Suzanne Wright Yoga on Facebook.  If you post your pictures or about your experience be sure to tag #PowerPose and @suzannewrightyoga.

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#PowerPose 33 – Parivṛitta Anjanayāsana

Posted by Suzanne on June 9, 2015 in Practice

Twists and turns are a part of life.  Just when you think you’ve got things figured out or you’ve found a wave to ride, circumstances change, directions change, and you must pick a new path or strategy.  Part of moving on when things change is the need to slough off, shed, to let go of the past or detach from what was.  The twisty pose of Parivṛitta Anjanayāsana or Twisted Lunge is a good metaphor for this.

In this week’s PowerPose, the spine is long and the legs are strong, allowing for maximum rotation of the spine.  As the torso twists, the organs are compressed which can have a cleansing or detoxifying effect.  For this to work, we need to emotionally and energetically cleanse as well.  This, many times, is a much more challenging practice than the āsanas or poses.

This twist around a long spine is a great way to prepare for backbending (hint, hint on what’s coming in a couple of weeks) or other poses that benefit from the length and health of the spine.

Try these variations to explore Parivṛitta Anjanayāsana.

IMG_2851Option 1:  Knee down and hand down.  Step the left foot forward to a kneeling lunge with the foot and back knee about hip distance apart.  Place the right hand down in line with the back knee, with the fingertips just forward of the front toes.  Shrug the right shoulder on the back and press the hand into the floor.  Take the left hand to the hip or reach it skyward creating a long line between the hands.  The gaze can be at heart space on the horizon, toward the top hand, or anywhere along that path.  Gently tug the left hip back to keep the hips square.  Take a few breaths, then find the pose on the opposite side.

IMG_2853Option 2:  Knee up hand hand down.  From option 1, tuck the back toes and lift the back knee.  Press evenly into the big toe ball mound and pinky toe or ball mound, so the heel lifts directly behind you.  Lift the back knee as much as you can, in time finding a completely straight leg.  With the hand planted on the ground, gently pull the hand against the mat toward the back foot until you feel the side body engage.  Try to close your armpit without collapsing the space there to accentuate this action.

IMG_2856Option 3:  Anchor the elbow.  From a high lunge, bring the hands to the heart.  Gently hug the inner thighs toward the midline and keep the back leg long.  Lift the spine long and reach tall through the crown of the head.  Twist and hook the opposite elbow to the thigh.  Try to anchor the meaty part of the tricep just behind the knee.  Keep the knee stationary as you press into the elbow, moving deeper into the twist.  You can also press down from the top hand to leverage a deeper twist.  Keep the heart open and collarbones broad.  The gaze can be at the heart space on the horizon or toward the sky.

IMG_2859Option 4:  Fly arms open.  When you can twist enough that your shoulders are stacked in a line over the front thigh, fly the arms open.  Imagine that you can pry your heart open with the wide reach of the arms.  Work to get the line of the arms perpendicular to the floor with the fingertips gently touching the ground.  If you need additional challenge from here, work to bind the twist.

A meditation of releasing or letting go would be a lovely compliment to this practice.  Also, be sure to follow up with water to help the organs release what they no longer need.

Always work where you feel comfortable and find the right amount of challenge for you.  Follow this #PowerPose challenge @suzannewrightyoga on Instagram or at Suzanne Wright Yoga on Facebook.  If you post your pictures or about your experience be sure to tag #PowerPose and @suzannewrightyoga.

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